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How to Lose Weight Using the 400:4 Diet

by Don Smith

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Most of us put on a few extra pounds over the years and have tried various methods to lose it and maintain our weight. One of the most effective ways I've found to do this, which I shared in my 30-day healthy habits course that includes many of the other habits that need to change to establish a healthy lifestyle, is what I call the 400:4 diet.

What is the 400:4 Diet?

Following the 400:4 diet means consuming no more than 400 calories in 4 hours (400 in 4). It's one of the most effective ways I've found to keep myself on track because you only need to remember what you've eaten and drank in the last 4 hours. Best of all, this isn't a temporary diet. Incorporating this idea into your daily habits can be part of a sustainable lifestyle change.

How Does the 400:4 Diet Work?

The USDA recommends a calorie range of 1,600-2400 for adults. If you are eating and drinking no more than 400 calories in any given 4 hour period, the maximum you could consume is 2,400 calories.

If you eat 400 calories at 7 AM, 11 AM, 3 PM, and 7 PM, you will have consumed 1,600 calories. That's well within the recommended calorie counts for weight loss for the average individual. This plan doesn't call for any set number of meals; it's just a way of gauging when you've had too much. Eating more smaller meals can help keep you from being too hungry throughout the day as well.

What if I Miss a Meal?

I didn't design this plan to incorporate a specific number of meals throughout the day. Instead, it merely defines the maximum number of calories you can eat in any given 4 hour period. Slow and steady is best when it comes to losing weight, as studies show that people who gradually and steadily lose 1 to 2 pounds a week tend to keep the weight off.

If you lose weight much faster than a few pounds a week, eat a little more next time if you miss a meal. Otherwise, don't worry about the past; resume the program by eating up to 400 calories in the next 4 hours.

What if I Eat Too Much?

If you happen to eat a bit too much, wait 1 hour for every 100 calories before resuming the program. For example, if you eat 800 calories at a family dinner, wait 8 hours instead of 4 for that food to settle before your next meal.

Why the 400:4 Diet Is so Easy to Follow

One problem I had with tracking my food was that I'd eat all day, then figure out that I'd gone over after the fact. This method makes you more mindful of what you are eating throughout the day. It's also convenient when you're on the go constantly like I am. Most fast food places and restaurants are required to label the calorie counts on meals, so you can see at a glance what fits into this plan when on the road.

Example 400 calorie meal on the run - a McChicken from McDonald's is 400 calories
An example of a 400 calorie meal on the run

For example, a McChicken is 400 calories, so I know I can eat that with this plan, but I wouldn't add a large Coke and fry for another 780 calories. If I do happen to go over, which does happen, I don't beat myself up; I merely wait a bit longer than usual to let that food settle before resuming the program with the next meal.

There Is More to Staying Healthy Than Counting Calories

It is important to note that more goes into getting and staying healthy than just calorie counting. For more specifics on getting and staying fit, be sure to check out our healthy habits course. Based on the latest scientific data, you'll get specific activities to do in your inbox over the next 30 days to help get you into a healthy routine. For about the price of a meal, create some new habits this month which can last a lifetime!

How to Lose Weight Using the 400:4 Diet

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About the Author 

Don Smith

The Personal Growth Channel founder, Don Smith also runs a technology company, has served on the board of directors for multiple companies, and enjoys seeing people achieve their goals. Happily married with five children, he lives in Springfield, Illinois.

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